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August Leg Challenge Week 2

Hey everyone!! I am back from Aruba and I have to say I had an amazing time. I would definitely recommend you to go visit someday if you have not already. But now it is time to get back to business and start our second week of our leg challenge. I hope everyone got off to a great start last week and are ready to continue defining our legs!

*Challenge Rules*

Throughout the month you will perform some of the same exercises but a few of the exercises we will change the variations. You will perform these exercises as a circuit. Also each week we will increase the repetitions and sometimes sets of each exercise. Our goal is to strengthen our hamstrings, quadriceps, gluteus maximus, and calf muscles. Remember you should be pushing yourself as we process through the challenge. For most of these exercises you will have an option to use your body weight, dumbbells, resistance bands or gym machines for those participants who are going to be working out in a gym setting.

Week 2

(Beginners)

20 Regular Squats

20 Forward Lunges

20 Plié Squats

20 Side Lunges

20 Calf Raises

20 Jump Squats

20 Jump Lunges

45 Second Wall Sit

45 Second Jump Rope

(Perform 1-2 sets of this circuit)

(Intermediate)

30 Regular Squats

30 Forward Lunges

30 Plié Squats

30 Side Lunges

30 Calf Raises

30 Jump Squats

30 Jump Lunges

1 Minute Wall Sit

1 Minute Jump Rope

(Perform 1-2 sets of this circuit)

(Advanced)

40 Regular Squats

40 Forward Lunges

40 Plié Squats

40 Side Lunges

40 Calf Raises

40 Jump Squats

40 Jump Lunges

1 Minute and 15 Seconds Wall Sit

1 Minute and 15 Seconds Jump Rope

(Perform 2-3 sets of this circuit)

Reminder

*You do not have to perform these exercises with heavy weight. Also you can decide how you want to perform each exercise. If you rather complete the total repetitions all at once or break them down into multiple sets before moving on to the next exercise.*

Keep up the hard work and continue getting stronger. Also it is not too late to get started or get someone you know involved in the challenge. Remember if you need any encouragement feel free to leave me a post, leave a message on the LMC Fitness Facebook fan page, or email me at lmcfitness23@gmail.com.